Landmine Rotation
3 × 8/side · rest 1:30
0/3
Now load the pattern. Heavy, controlled, hips leading.
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Week 4 · Session D · Lateral Conditioning & Point Shot
The shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do.
This week
Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
- 01Warm-Up
- 02Point Shot Power
- 03Lateral & Backward Drive
- 04Conditioning
- 05Trunk
- 06Cool-Down
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Training away from the gym?
Swap all 5 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Point Shot Power
3 sets
B
Superset · 2 exercises
Lateral & Backward Drive
6 sets
Lateral Sled Drag
3 × 20 m/side · rest 1:30
0/3
Stay in a low stance the whole length. This is a defensive gap, dragged.
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Backward Sled Drag
3 × 20 m · rest 1:30
0/3
Knees over toes, low and steady. Bulletproofs the knee for backward skating.
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C
Straight sets · 1 exercise
Conditioning
5 sets
Slideboard Intervals
5 × 45 s / 90 s
0/5
Shift length: 45 s on, 90 s off. The closest thing to skating you can do in a gym.
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D
Superset · 2 exercises
Trunk
6 sets
Side Plank
3 × 30 s/side · rest 45s
0/3
Hips stacked and lifted. Hockey is played in the frontal plane; brace there too.
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Ab-Wheel Rollout
3 × 8 reps · rest 1 min
0/3
Ribs down. Go only as far as you can keep the low back from arching.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 4 · Posterior Chain & Pivot StrengthA pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.Next session →Week 5 · Lateral Power & Squat StrengthGap control is a frontal-plane skill, so the jumps here go sideways. The front squat carries the strength work because backward skating and a defensive stance both live in an upright torso. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.